Training Plans

Not ready to work directly with a coach or want the expense of having a custom plan developed for you? Then you might find the following budget friendly training plans to be a good fit for your training goals.

The training plans below utilize a common sense approach that cyclists of all levels can use to improve upon their cycling strengths and weaknesses. So if you want to get stronger, faster, or ride longer the programs below are for you. These new and updated training plans are labeled to help you the cyclist select which plan is for you. If you are a competitive cyclist choose the ones labeled for you. If you are a recreational or event rider select the ones labeled recreational. If you are a recreational rider who has been riding for a few years and wants to have the best season yet select the Category 5 Competitive Plans. Maybe your a cyclist that just wants to ride faster, stronger or get to the top of the hills first. We have plans for that too!

Downloadable Plans

High Intensity Interval Training Plan

HIIT or High-intensity interval training is often touted as the holy grail of training for athletes who have very little time to train or who have stopped seeing gains in their regular training. While there are no true training programs that will miraculously make you faster in a few weeks. However, if all you ever do is “ride hard” or “just race” or “only go long” you are missing out by not training smarter. In this plan, I will introduce a smarter way for you the cyclist to train at higher intensities that you will be exposed to in fast group rides and mass start races.

Season Opener Development Plan

Not all cyclists start their passion for cycling with a power meter and heart rate strap. So why should they be penalized when it comes time to apply structure to their training? I created this plan for new and experienced cyclists who want to improve their average speed and develop the necessary explosive power and force to hang on without the expensive power meter and cumbersome heart rate strap.

8 Week FTP Builder Plan

Are you Are you trying to build on your Functional Threshold Power/ maybe you just purchased a new Power Meter and aren’t sure where to start. This plan will help you to test your FTP and build on it in as little as 8 weeks!

12 Week Base Training Plan and Clinic

Are you wanting to build the most fitness possible this off-season. Do you need structure to make it happen? This new plan is for you! The plan also comes with a downloadable Virtual Clinic discussing what base training is and how to make the most out of your base training!

8 Week Climbing Performance Plan and Clinic

Do you find that your climbing performance is holding you back? Do you get dropped on in the climbs in group rides? Or maybe you feel like you could just be faster up the climbs. Then this new plan and clinic are for you!

6 Weeks to faster leg speed

If you are a cyclist who is a pedal masher and or finds themselves not being able to keep up with the constant surges of group riding then this downloadable training plan is for you. This training plan help cyclists to improve their leg speed, cadence and the suppleness of their pedal stroke. The training plan comes complete with week-to-week instruction, many general helpful notes and weekly training notes as well as descriptions of each workout prescribed.

Annual Plans

The annual training plans below are meant for beginner to intermediate competitive cyclists over the age of 18. All of the plans below are provided via a FREE Basic Training Peaks account. Depending on your racing category or discipline, plans will include 4-14 hours of structured training per week along with 1 rest day per week and an active rest week every 4th week of training. Please expect 1-2 business days before your plan is set up and your TrainingPeaks.com account information is emailed to you.

Category 5 Racing annual plan

This is a complete annual structured plan to cover an entire season (Approx 11 months) and 300 hours of training for competitive racing. The plan is intended for beginner competitive road cyclists who participates in road races, circuit races, criteriums, and Time Trials. The annual plan will cover all off season and in season training phases such as Base, Build, Transition, Peaking and Racing. The plan will cover both on and off bike work outs that address the most common weaknesses of beginner racers.

Category 4 Racing annual plan

This is a complete annual structured plan to cover an entire season (Approx 11 mos) 400 hours of training for competitive racing. The plan is intended for beginner to intermediate competitive road cyclists who participates in road races, circuit races, criteriums, and Time Trials. The annual plan will cover all off season and in season training phases such as Base, Build, Transition, Peaking and Racing. The plan will cover both on and off bike work outs that address the most common weaknesses of beginner racers and address further development of force, speed and anaerobic endurance. The on bike work outs can be done on a trainer, rollers or outdoors if weather permits. The off bike work outs weights based strength exercises.

Custom Training Plans

For a quarter the price of a traditional annual coaching service you can have a complete annual plan built just for you! Custom training plans are tailored to help you conquer a weakness, better develop a cycling strength and peak for priority races or events. So if all you need is some direction and a written structured plan then you are ready to take it to the next level.